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Frog Pose (Mandukasana)

Forget about sprains or back pains with this great yet simple yoga pose.
How to do:
  1. Start by going on the floor on the hands and knees.
  2. Position the knees some inches apart, and place the feet right behind the knees.
  3. Place the palms right under the shoulders with the fingers facing forward.
  4. Look downwards and focus at a point between your hands.
  5. Now, push the tailbone towards the back. This will stretch the spine. This position is known as the table position.
  6. Slowly move the knees outwards to the sides. Then align the ankles and feet with the knees in a straight line.
  7. Start to slide downwards while keeping the palms flat against the floor.
  8. Exhale and keep pushing the hips backward until a stretch is felt.
  9. Now, hold this position for 3 to 5 breaths.
  10. Come back to the table position again.
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Benefits: Stretches the hips, thighs, and spine
Caution: If it hurts your child under the knees or the elbows, place a folded blanket to provide support and strength. Let them not stretch beyond their comfort level.